Scapular Exercise: Retraction

For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.

• Put the band around a solid object, such as a bedpost, at about waist level. Each hand should hold an end of the band.
• With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position.
• Repeat 8 to 12 times.
• If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides, with your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level. Pull the band back to move your shoulder blades toward each other. Return to the starting position.